Starches and fats are the “energy” in your diet. Starches are going to turn into glucose once digested and top up the glycogen stores in your muscles. There are a few specific parts of the brain that can only use glycogen, and your red blood cells require glycogen as well, making starch an essential part of the diet.

I imagine that most of you are already doing this step, but I just want to hammer it home… I’d like you to add (or continue to add) a starch to your evening meal - this will do two things:

1) It will get you producing some serotonin[about 90% of the serotonin in your body is actually produced in your gut, so consuming starch in the evening will ready you for the sleep to come...]

2) It will help with recovery from training[eating an evening meal with some starches in it will get your insulin levels to go up; this insulin spike will push the amino acids from the proteins you are eating into your muscles, aiding recovery...]